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Best Sleep Positions to Avoid Lower Back Pain

Maybe bent the wrong way to lift something heavy. Or you’re dealing with a degenerative disease such as arthritis. Whatever the cause, once you have lower back pain can be difficult to shake. Approximately one in four Americans say they have had a recent attack of low back pain. And almost anyone can have back pain at some point in their lives.

Sometimes it is clearly serious: You were injured, or if you feel numbness, weakness or tingling in the legs. Call your doctor, of course. However, for routine and mild pain lower back, here are some simple tips to try at home.

Sleep Position

Sleep Positions to Prevent Lower Back Pain

Back pain, back pain, especially lower, is a very common disease. In fact, it is one of the main reasons why most people take time off work. The demand for their everyday lifestyle causes muscle weakness in the lower back. Sitting continuously throughout the day, poor posture and limited physical activity are some of the contributors that cause lower back pain. There are ways to reduce the occurrence of this pain, if you already suffer from it. Here are some tips to help you overcome and prevent back pain.


A great way to relax muscles and relieve back pain before going to bed is self massage. I have a point of release foam roller is very useful, especially for muscle trigger points and back pain-related knots.

Try rolling on a foam roller trigger point before bedtime, you may be surprised that this little help is all you need to sleep without pain.

Sleeping on Back

If you sleep on your back, place a pillow under your knees to help maintain the natural curve of the lower back. You can try a small rolled towel under your lower back for extra support. Support your neck with a pillow.

This position can be useful if you have low back pain.

Sleeping on Stomach

For adults, this sleeping position places the greater stress on the spine. Maybe that’s why it is the least common. Stomach sleeping, especially on soft surfaces, the forces of the lumbar curve of the back in a flat position. This is known to cause muscle strain and can lead to lower back pain. Stomach sleeping also requires rotation of the head that can result in strain to the neck. Medical professionals often encourage stomach sleepers to try to take another position for these reasons.

People who prefer this position to sleep can prevent muscle strain by making a change in your sleep posture. Place a support pillow under the pelvis again rise back and help maintain the lumbar curve. People with neck discomfort should consider placing a pillow under the shoulder support of the side to which the head is turned – this will reduce the degree of rotation of the head and neck.

Sleeping on Side

For those people who can not lie face down on the back, this is the second best position. Sleeping on your side by placing a pillow between your legs will help reduce pressure on the lower back. Note that sleeping with arms extended to the front face under the pillow, as this can lead to upper back pain.

Mattress Life

Decide if you have had your mattress for over 8 years. If so, that is the length at which it is recommended that you buy a new model. On a mattress materials break down over time and are less support for the back and body.

Lifting Techniques

The emphasis on your back when lifting improperly can be too much to bear, resulting in lower back pain. Always remember that your legs do the work when you are lifting objects, bend your knees and keep your back straight at all times. Also, always ask for help lifting heavy objects.


Often, when your back is in pain, the last thing you want to do is exercise. However, certain exercise regimens can reduce back pain. Swimming and yoga are low impact and will also help in the goal of a lower body mass index. A study of the Norwegian University of Science and Technology looked at 30,000 men and women over a period of 11 years and found that moderate exercise (two to three hours per week) reduces back pain by 20 percent overall .

Pillow Under the Knees

Sleeping on your back with a pillow under your knees. The increase will also increase your knees slightly back slightly and relieve pressure on the lower back.

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